SELF-ESTEEM THOUGHT RECORD
Low self-esteem can make one difficult moment feel like proof of something much bigger: that we are not capable, likeable, worthy or enough. The inner critic often speaks with certainty, even when it is using old rules, unfair comparisons or only part of the evidence.
This one-page thought record helps you slow that process down. It includes space for the triggering situation, emotions and body sensations, the self-critical thought, questions that test the story, and a fairer response. The aim is not to replace every difficult thought with a cheerful one. It is to find language that is balanced, believable and compassionate.
The final prompt asks you to record a quality, effort, value or piece of evidence that gives a fuller picture of you. This can be particularly helpful when attention has narrowed around a mistake, rejection or perceived shortcoming.
Use the sheet independently, in therapy or between sessions. Begin with a manageable situation and remember that self-esteem grows through experiences, relationships, boundaries and self-understanding - not positive statements alone.
With warmth,
Maggie
Space to Breathe Therapy
